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Rise and Shine: Try These Morning Exercises for a Great Start!

Mar 4, 2024 -- Posted by : Dr.Harcourt

Has your chiropractor ever inquired, "Have you completed your exercises?" How did you respond? If you're similar to 96% of the general population, you probably found yourself searching for excuses that your chiropractor might accept. It's essential to recognize that your chiropractor isn't trying to embarrass you or make you feel guilty for not being the "perfect patient" who follows their instructions to the letter. In fact, only about 4% of individuals continue their exercises after the pain subsides. So, how can we motivate ourselves to consistently perform our exercises? There must be a way, as we've successfully incorporated regular activities like brushing our teeth into our daily routines.

Previously, we discussed some quick "on-the-go" exercises that can be completed in as little as 30-60 seconds if you're short on time. We emphasized the importance of incorporating stretching exercises into your routine to break the cycle of back stress and strain by taking a brief "mini-break" to stretch while seated. We hope you've given these exercises a try, as they align with our goal of preventing back pain. This month, we're presenting another option—no, let's call it a "necessity" to ensure that you "just do it." Perhaps it's the sensory experience and the discomfort associated with dental work that compels us to brush our teeth diligently, turning it into a morning and evening habit.

Now, let's assume you've experienced severe back pain in the past, to the point where you might have said (especially if you're a mother), "...this is worse than childbirth!" For those who aren't parents, recall those moments when you were immobilized by pain, feeling as though a knife were stabbing you in the back. We want you to recollect those times when you were genuinely concerned about whether you'd ever recover, and you declared, "...I WILL do my exercises! I never want to go through this again!" If you can tap into those memories, you can find the motivation to establish discipline and consistency in your exercise routine.

Here's what we recommend: The VERY FIRST thing you do in the morning, before the chaos of your day takes over, is to move to the carpeted floor of your bedroom or bathroom and perform the following exercises:

  1. Abdominal crunches (15-20 reps) – You can use any type of sit-up you're familiar with.
  2. Hamstring stretches – Bring your knee toward your chest by reaching behind your knee and then gradually straighten your knee until you feel a stretch in the back of your thigh – hold for 5-10 seconds and do 5-10 repetitions until you feel looser than when you started.
  3. Bridges – Bend your knees, keep your feet flat on the floor, raise your buttocks off the floor – push your heels into the floor at the same time, and raise up until your thighs align with your body. Hold for 5 seconds and repeat 5-10 times.
  4. Side-ways sit-ups – Roll onto your side, lift your upper body and legs toward the ceiling, and repeat it 5-10 times.
  5. Push-ups: From your feet or your knees, depending on your arm strength, perform 5-10 reps in slow motion to make it more challenging.

Once you've completed these exercises (which should take about 5 minutes), then go ahead and brush your teeth! Repeat this routine before bedtime, just like you do when you brush your teeth. We "PROMISE" that if you follow through with this, you will feel better, more alert (better than a cup of coffee), and experience less discomfort in your back. Remember the promise you made to yourself the last time you were in significant pain? Give these exercises a try and keep your promise!

So, if you are interested in no longer chasing your tail on the pain gerbil wheel and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up. 

You may wonder, “Is There a Better Way to Address Actually Fixing the Cause of the Pain?”

Once you have experienced the frustration of simply covering over the pain temporarily, you may be more enlightened to the idea of fixing the problem and then keep it that way. Some around you say one description of such an approach is called wellness care.


Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off if we’re near you for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment. So if you find yourself experiencing lower back pain while running or doing physical activities.

If you feel like a gerbil on a perpetual pain wheel and you know it is negatively affecting your quality of life and keeping you from enjoying walks at Fort Myers Beach, playing golf, tennis, pickle ball or others, come see us at Coast Chiropractic Centers located on 7270 College Parkway. 

Schedule Your Appointment Here

Coast Chiropractic Centers Map

If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.

Don't let back pain stop you from enjoying the beautiful SWFL!  Dr. Tim Harcourt is here to give you the relief you need. 



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